Exercise #2187

Long Stretch

2 min - Exercise


Muscle Focus: Abdominals.

Objective: Strengthening the abdominals and challenging stability on a moving carriage.

Reformer Setup: Start with two medium springs depending on the amount of resistance desired. The lighter the spring tension, the more the exercise will challenge the abdominals. The footbar is up and the headrest is up.

Start Position: Place both hands on the footbar, shoulder distance apart. With the carriage against the stopper, step one ball of the foot at a time in between the shoulder rests, on the crease of the headrest (it is helpful to first place a soft pad between the shoulder blocks to cushion the feet). For an alternate foot position, place the heels against the shoulder blocks, balls of the feet on the carrriage. Legs should be active and drawing in towards the midline, the abdominals drawing to the spine, tailbone pointing to the heels, and arms pressing down into the footbar to prevent the shoulders and upper back from collapsing. Ideally the body will maintain a straight line from the head to the heels, with the shoulders over the wrists.

Movement: Inhale as you press the carriage out, ensuring that the only movement happens in the shoulder joint, maintaining the straight line of the body. Exhale to bring the carriage in to the stopper as the body returns to start position. Repeat three to five more times.
What You'll Need: Reformer

About This Video

(Pace N/A)
Jun 05, 2015
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Let's take a closer look at the long stretch. I find that oftentimes it comes after being in this pyramid or upstretched position. So that's where I've asked Meredith to be. So from he...


1 person likes this.
Why are my wrists killing me after 3-4 reps? I'm using a yellow and a blue spring.
Jess ~ Thank you for your forum post. You may be bending your wrist too much which can cause pain after a few reps. When I do this exercise, I usually bring my hands forward a bit on the foot bar so that my wrists don't bend quite as much. I go as far forward as I can where I still feel I have control and won't slip off. I hope this makes sense and that it helps!
Hi Jess, Thank you for taking the time to write. Sorry for the delayed response...I was out of town with limited internet. Gia's advice is perfect! Also if you are on Balanced Body equipment, a yellow and blue is pretty light. I like a hearty green spring. Perhaps toy with using a bit more spring.
1 person likes this.
Excellent explanation especially with the head position. I sometimes vary the breathing with inhaling to go back as I feel I need my exhale to come forward and keep my straight back.

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